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Testo: <blockquote data-quote="ciclotrainer" data-source="post: 2774641" data-attributes="member: 7309">Proseguo momentaneamente con il mio training, oggi Capacità anaerobica, ho fatto un 20-30-40 con potenza normalizzata a 278 watts, 1h.05' circa 100 punti di TSS IF quasi 98%, la scorsa settimana ero arrivato a 93% con 4 serie, oggi sono state 5, il miglioramento prosegue.Metto solo la metà circa delle ripetute per problemi di spazio caratteri.  Lap 58 (0:00:20.00):Duration: 0:19Grade: 0.3 % (1 m)Min Max AvgPower: 370 668 504 wattsHeart Rate: 102 119 108 bpmCadence: 71 102 94 rpmSpeed: 31.7 45.1 41.4 kphPace 1:20 1:54 1:27 min/kmAltitude: -9 -7 -8 mCrank Torque: 35 80.9 52.5 N-m Lap 59 (0:00:40.00):Duration: 0:39Grade: -0.1 % (-0 m)Min Max AvgPower: 0 394 98 wattsHeart Rate: 121 126 124 bpmCadence: 22 85 66 rpmSpeed: 26.5 43.8 32.4 kphPace 1:22 2:16 1:51 min/kmAltitude: -8 -7 -8 mCrank Torque: 0 53.7 13.9 N-m Lap 60 (0:00:30.00):Duration: 0:29Grade: 0.4 % (1 m)Min Max AvgPower: 216 615 413 wattsHeart Rate: 122 131 126 bpmCadence: 77 107 101 rpmSpeed: 29.4 39.7 35.4 kphPace 1:31 2:02 1:42 min/kmAltitude: -9 -7 -8 mCrank Torque: 20 76.2 39.7 N-m Lap 61 (0:00:30.00):Duration: 0:29Grade: -0.7 % (-1 m)Min Max AvgPower: 0 412 131 wattsHeart Rate: 132 133 132 bpmCadence: 21 83 69 rpmSpeed: 21.4 33.5 24.9 kphPace 1:47 2:48 2:24 min/kmAltitude: -9 -8 -9 mCrank Torque: 0 52.4 17.4 N-m Lap 62 (0:00:40.00):Duration: 0:39Grade: 0.0 % (0 m)Min Max AvgPower: 0 553 359 wattsHeart Rate: 132 139 136 bpmCadence: 58 112 99 rpmSpeed: 28 36.4 34.2 kphPace 1:39 2:09 1:45 min/kmAltitude: -9 -7 -8 mCrank Torque: 0 54.8 33.8 N-m Lap 63 (0:00:20.00):Duration: 0:19Grade: -0.3 % (-0 m)Min Max AvgPower: 23 405 134 wattsHeart Rate: 138 139 139 bpmCadence: 60 80 72 rpmSpeed: 21.5 28.4 23.8 kphPace 2:07 2:47 2:31 min/kmAltitude: -10 -9 -9 mCrank Torque: 3.1 48.3 17.7 N-m Lap 64 (0:00:20.00):Duration: 0:19Grade: 1.0 % (2 m)Min Max AvgPower: 222 551 398 wattsHeart Rate: 138 140 139 bpmCadence: 90 105 100 rpmSpeed: 27.4 33.4 31.6 kphPace 1:48 2:11 1:54 min/kmAltitude: -10 -8 -9 mCrank Torque: 23.3 58.4 38.2 N-m Lap 65 (0:00:40.00):Duration: 0:39Grade: -0.4 % (-1 m)Min Max AvgPower: 0 492 111 wattsHeart Rate: 134 141 139 bpmCadence: 19 82 72 rpmSpeed: 21.9 30.5 24.1 kphPace 1:58 2:44 2:30 min/kmAltitude: -10 -9 -9 mCrank Torque: 0 57.3 14.3 N-m Lap 66 (0:00:30.00):Duration: 0:29Grade: 0.1 % (0 m)Min Max AvgPower: 124 586 368 wattsHeart Rate: 134 139 137 bpmCadence: 83 106 99 rpmSpeed: 28 34.8 33.4 kphPace 1:43 2:09 1:48 min/kmAltitude: -9 -8 -9 mCrank Torque: 12.7 60.8 35.4 N-m Lap 67 (0:00:30.00):Duration: 0:29Grade: -0.1 % (-0 m)Min Max AvgPower: 0 431 117 wattsHeart Rate: 134 139 137 bpmCadence: 20 83 67 rpmSpeed: 20.8 30.1 23.0 kphPace 1:60 2:53 2:37 min/kmAltitude: -10 -9 -10 mCrank Torque: 0 53.4 16.1 N-m Lap 68 (0:00:40.00):Duration: 0:39Grade: 0.1 % (0 m)Min Max AvgPower: 89 581 394 wattsHeart Rate: 134 142 138 bpmCadence: 71 109 100 rpmSpeed: 26.8 34.6 33.2 kphPace 1:44 2:14 1:48 min/kmAltitude: -10 -8 -9 mCrank Torque: 12 61.5 37.5 N-m Lap 69 (0:00:20.00):Duration: 0:19Grade: -0.5 % (-1 m)Min Max AvgPower: 0 364 100 wattsHeart Rate: 142 143 142 bpmCadence: 16 86 66 rpmSpeed: 21.3 30.1 24.3 kphPace 1:60 2:49 2:28 min/kmAltitude: -10 -9 -9 mCrank Torque: 0 46.9 13.3 N-m Lap 70 (0:00:20.00):Duration: 0:19Grade: 0.4 % (1 m)Min Max AvgPower: 129 547 407 wattsHeart Rate: 142 143 142 bpmCadence: 85 106 99 rpmSpeed: 25.8 33.6 31.4 kphPace 1:47 2:20 1:55 min/kmAltitude: -9 -8 -9 mCrank Torque: 13.1 60.2 39.6 N-m Lap 71 (0:00:40.00):Duration: 0:39Grade: -0.4 % (-1 m)Min Max AvgPower: 0 539 127 wattsHeart Rate: 139 143 142 bpmCadence: 28 79 68 rpmSpeed: 21 30.1 22.8 kphPace 1:60 2:51 2:38 min/kmAltitude: -10 -9 -10 mCrank Torque: 0 65.1 17.4 N-m Lap 72 (0:00:30.00):Duration: 0:29Grade: 0.1 % (0 m)Min Max AvgPower: 313 581 393 wattsHeart Rate: 139 143 141 bpmCadence: 92 110 106 rpmSpeed: 27.4 35.3 33.3 kphPace 1:42 2:11 1:48 min/kmAltitude: -10 -9 -9 mCrank Torque: 27.4 59.6 35.7 N-m Lap 73 (0:00:30.00):Duration: 0:29Grade: -0.2 % (-1 m)Min Max AvgPower: 0 326 123 wattsHeart Rate: 141 144 142 bpmCadence: 23 91 77 rpmSpeed: 24.9 33.2 27.1 kphPace 1:48 2:25 2:13 min/kmAltitude: -10 -9 -10 mCrank Torque: 0 37 14.7 N-m Lap 74 (0:00:40.00):Duration: 0:39Grade: 0.3 % (1 m)Min Max AvgPower: 0 605 380 wattsHeart Rate: 141 147 144 bpmCadence: 60 107 99 rpmSpeed: 28.7 36.1 34.4 kphPace 1:40 2:05 1:45 min/kmAltitude: -10 -7 -9 mCrank Torque: 0 62.1 36.1 N-m Lap 75 (0:00:20.00):Duration: 0:19Grade: -0.9 % (-1 m)Min Max AvgPower: 0 143 96 wattsHeart Rate: 144 147 145 bpmCadence: 27 76 67 rpmSpeed: 22.6 29.9 24.9 kphPace 2:00 2:39 2:24 min/kmAltitude: -10 -9 -9 mCrank Torque: 0 20.7 13.1 N-m Lap 76 (0:05:00.00):Duration: 4:59Grade: 0.2 % (3 m)Min Max AvgPower: 0 396 132 wattsHeart Rate: 109 143 118 bpmCadence: 20 84 71 rpmSpeed: 13.1 31 22.7 kphPace 1:56 4:35 2:39 min/kmAltitude: -11 -6 -9 mCrank Torque: 0 45 17.8 N-m Lap 77 (0:00:20.00):Duration: 0:19Grade: 0.0 % (0 m)Min Max AvgPower: 247 618 442 wattsHeart Rate: 111 125 118 bpmCadence: 91 107 101 rpmSpeed: 28.1 36.3 33.7 kphPace 1:39 2:08 1:47 min/kmAltitude: -7 -6 -6 mCrank Torque: 23.3 64 41.9 N-m Lap 78 (0:00:40.00):Duration: 0:39Grade: 0.0 % (0 m)Min Max AvgPower: 0 398 125 wattsHeart Rate: 123 128 126 bpmCadence: 72 89 76 rpmSpeed: 22.7 34.2 25.2 kphPace 1:45 2:39 2:23 min/kmAltitude: -7 -6 -7 mCrank Torque: 0 47.5 15.8 N-m Lap 79 (0:00:30.00):Duration: 0:29Grade: 0.7 % (2 m)Min Max AvgPower: 17 602 400 wattsHeart Rate: 124 135 129 bpmCadence: 83 108 98 rpmSpeed: 27.6 35.2 33.1 kphPace 1:42 2:10 1:49 min/kmAltitude: -6 -4 -5 mCrank Torque: 2 63.1 38.5 N-m Lap 80 (0:00:30.00):Duration: 0:29Grade: -0.3 % (-1 m)Min Max AvgPower: 39 487 142 wattsHeart Rate: 133 136 135 bpmCadence: 62 78 67 rpmSpeed: 19.7 27.1 21.6 kphPace 2:13 3:03 2:47 min/kmAltitude: -6 -4 -5 mCrank Torque: 4.9 68.4 20.4 N-m Lap 81 (0:00:40.00):Duration: 0:39Grade: 1.8 % (6 m)Min Max AvgPower: 85 585 387 wattsHeart Rate: 133 141 137 bpmCadence: 79 109 98 rpmSpeed: 23.8 31.4 29.0 kphPace 1:55 2:31 2:04 min/kmAltitude: -5 1 -3 mCrank Torque: 9.7 70.7 38.0 N-m Lap 82 (0:00:20.00):Duration: 0:19Grade: 3.3 % (3 m)Min Max AvgPower: 0 474 181 wattsHeart Rate: 139 141 140 bpmCadence: 35 68 60 rpmSpeed: 17.1 23 18.6 kphPace 2:37 3:31 3:13 min/kmAltitude: 1 4 3 mCrank Torque: 0 67.5 27.8 N-m Lap 83 (0:00:20.00):Duration: 0:19Grade: 0.6 % (1 m)Min Max AvgPower: 236 554 400 wattsHeart Rate: 140 142 141 bpmCadence: 80 108 97 rpmSpeed: 21.6 49.8 30.6 kphPace 1:12 2:47 1:57 min/kmAltitude: 5 6 5 mCrank Torque: 23 66.1 40.1 N-m Lap 84 (0:00:40.00):Duration: 0:39Grade: -0.5 % (-1 m)Min Max AvgPower: 0 338 86 wattsHeart Rate: 137 143 140 bpmCadence: 23 79 66 rpmSpeed: 19.7 34 24.4 kphPace 1:46 3:03 2:28 min/kmAltitude: 4 6 4 mCrank Torque: 0 44.2 12.3 N-m Lap 85 (0:00:30.00):Duration: 0:29Grade: 1.0 % (3 m)Min Max AvgPower: 197 570 405 wattsHeart Rate: 136 141 139 bpmCadence: 81 104 100 rpmSpeed: 25.1 33.1 31.6 kphPace 1:49 2:23 1:54 min/kmAltitude: 4 7 6 mCrank Torque: 20.7 65.3 39.1 N-m Lap 86 (0:00:30.00):Duration: 0:29Grade: -1.2 % (-2 m)Min Max AvgPower: 0 405 91 wattsHeart Rate: 138 141 140 bpmCadence: 18 83 68 rpmSpeed: 21.8 29.1 23.4 kphPace 2:04 2:45 2:34 min/kmAltitude: 4 6 5 mCrank Torque: 0 46.6 12.0 N-m Lap 87 (0:00:40.00):Duration: 0:39Grade: -0.1 % (-0 m)Min Max AvgPower: 219 560 402 wattsHeart Rate: 138 143 140 bpmCadence: 94 107 103 rpmSpeed: 28.8 38.6 35.8 kphPace 1:33 2:05 1:41 min/kmAltitude: 2 4 3 mCrank Torque: 21.5 54 37.2 N-m Lap 88 (0:00:20.00):Duration: 0:19Grade: -0.6 % (-1 m)Min Max AvgPower: 0 483 85 wattsHeart Rate: 142 143 143 bpmCadence: 21 77 64 rpmSpeed: 23.8 32.5 26.5 kphPace 1:51 2:31 2:16 min/kmAltitude: 3 4 4 mCrank Torque: 0 59.9 11.2 N-m Lap 89 (0:00:20.00):Duration: 0:19Grade: -1.3 % (-3 m)Min Max AvgPower: 212 553 404 wattsHeart Rate: 142 144 143 bpmCadence: 90 107 100 rpmSpeed: 30.3 40.3 37.2 kphPace 1:29 1:59 1:37 min/kmAltitude: 0 3 2 mCrank Torque: 20.4 58.6 38.6 N-m Lap 90 (0:00:40.00):Duration: 0:39Grade: -1.1 % (-3 m)Min Max AvgPower: 0 367 75 wattsHeart Rate: 138 144 142 bpmCadence: 20 77 66 rpmSpeed: 20.7 37.5 25.3 kphPace 1:36 2:54 2:22 min/kmAltitude: -3 0 -2 mCrank Torque: 0 46.1 10.3 N-m Lap 91 (0:00:30.00):Duration: 0:29Grade: -0.5 % (-2 m)Min Max AvgPower: 197 581 413 wattsHeart Rate: 137 142 139 bpmCadence: 88 113 103 rpmSpeed: 26.7 41.1 36.9 kphPace 1:28 2:15 1:38 min/kmAltitude: -4 -2 -3 mCrank Torque: 18.8 60.5 38.4 N-m Lap 92 (0:00:30.00):Duration: 0:29Grade: -0.7 % (-1 m)Min Max AvgPower: 0 445 50 wattsHeart Rate: 137 142 141 bpmCadence: 17 79 60 rpmSpeed: 20.4 36.6 26.2 kphPace 1:38 2:56 2:17 min/kmAltitude: -6 -4 -5 mCrank Torque: 0 55.9 7.1 N-m Lap 93 (0:00:40.00):Duration: 0:39Grade: 0.1 % (0 m)Min Max AvgPower: 124 575 446 wattsHeart Rate: 137 148 141 bpmCadence: 88 112 104 rpmSpeed: 26 39.5 36.3 kphPace 1:31 2:18 1:39 min/kmAltitude: -5 -4 -5 mCrank Torque: 13.3 60.5 40.8 N-m Lap 94 (0:00:20.00):Duration: 0:19Grade: -1.1 % (-1 m)Min Max AvgPower: 0 80 31 wattsHeart Rate: 145 148 146 bpmCadence: 21 81 64 rpmSpeed: 19.3 33.1 25.3 kphPace 1:49 3:07 2:23 min/kmAltitude: -6 -5 -6 mCrank Torque: 0 11.7 4.4 N-m Entire workout (209 watts):Duration: 1:05:07Work: 816 kJTSS: 102.8 (intensity factor 0.977)Norm Power: 278VI: 1.33Pw:HR: 4.88%Pa:HR: 6.04%Distance: 32.413 kmElevation Gain: 59 mElevation Loss: 56 mGrade: -0.0 % (-0 m)Min Max AvgPower: 0 671 209 wattsHeart Rate: 82 148 129 bpmCadence: 5 113 78 rpmSpeed: 6.6 53 29.9 kphPace 1:08 9:05 2:01 min/kmAltitude: -16 7 -7 mCrank Torque: 0 120.3 23.4 N-m</blockquote>

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